Embrace the beauty of your accent in this self-compassion meditation that guides you in a reflection of your history, heritage, and connection to your ancestors. How To Do This Practice: __ FIND A COMFORTABLE POSITION: Sit in a relaxed yet alert posture, either on a cushion or chair. Gently lower your gaze or close your eyes if that feels comfortable. FOCUS ON YOUR BREATH: Take a deep breath in and slowly exhale. Allow yourself to transition from your daily activities into this moment of reflection. ACKNOWLEDGE YOUR ACCENT: Bring awareness to the way you speak, recognizing that your voice carries your history, culture, and personal journey. REPEAT SELF-COMPASSION PHRASES: Silently or aloud, repeat affirmations such as, PLACE A HAND ON YOUR HEART: If it feels right, gently place a hand on your heart, offering yourself warmth and kindness as you continue to breathe deeply. CLOSE WITH GRATITUDE: Take a final deep breath, sending appreciation to yourself, your ancestors, and the uniqueness of your voice before gently opening your eyes. __ TODAY’S HAPPINESS BREAK HOST: CRISS CUERVO is a mindfulness and meditation teacher, Bridging Differences Coordinator at the Greater Good Science Center, and author of Learn more about Criss Cuervo here: https://tinyurl.com/4npjwn6m Read her book here: https://tinyurl.com/3byby84b RELATED HAPPINESS BREAK EPISODES: A Meditation on Original Love: https://tinyurl.com/5u298cv4 Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5 Where Did You Come From: https://tinyurl.com/2y9uyjj6 RELATED SCIENCE OF HAPPINESS EPISODES: How to Show Up For Yourself: https://tinyurl.com/56ktb9xc How to Tune Out The Noise: https://tinyurl.com/4hhekjuh  How to Feel Better About Yourself: https://tinyurl.com/42fn62a2 Follow us on Instagram: @ScienceOfHappinessPod https://www.instagram.com/scienceofhappinesspod/ We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.  Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap https://tinyurl.com/2p9h5aap https://tinyurl.com/kv5ycj3v

8m

Apr 03

Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions. Summary: Simple mindfulness practices, like a body scan, can help cultivate presence and reduce stress. By tuning into the body with curiosity and awareness, we can deepen our connection to ourselves and those we care for. The practice encourages a gentle shift from overthinking to embodied presence, fostering calm and resilience. Whether you're a parent, caregiver, or simply seeking more ease in daily life, this episode offers a practical tool for grounding and self-care.  How to do this practice:  __ GET COMFORTABLE, sit or lie down in a quiet space, closing your eyes if you’d like. FOCUS ON YOUR BREATH, take slow, deep breaths, noticing the sensation without changing it. SCAN YOUR BODY, move your awareness from head to toe, observing sensations without judgment. Spend a few moments on each area before moving to the next. REFOCUS AS NEEDED, gently return to the scan if your mind wanders. CLOSE WITH STILLNESS, once you reach your toes, take a few deep breaths and notice how your body feels as a whole. Take a final deep breath and ease back into your day. __ TODAY’S GUESTS: AMY SCHNEIDER is the most successful woman to compete on the quiz show Jeopardy! and won 40 consecutive games. Follow Amy on Twitter: https://twitter.com/Jeopardamy JONATHAN GREENBERG is a psychology professor in Harvard University’s Clinical and Translational Science Center. His research focuses on the role of mindfulness and relaxation. Learn more about Jonathan here: https://tinyurl.com/mrd6r8tb Follow Jonathan on LinkedIn: https://tinyurl.com/2j2b7muy RELATED THE SCIENCE OF HAPPINESS EPISODES:   How To Breathe Away Anxiety: https://tinyurl.com/3v9vts5a https://tinyurl.com/3v9vts5a How To Tune Out The Noise: https://tinyurl.com/4hhekjuh  How To Show Up For Yourself: https://tinyurl.com/56ktb9xc RELATED HAPPINESS BREAKS: How To Relax Your Body Through A Standing Meditation: https://tinyurl.com/2fv4c9h8 5-Minutes of Progressive Muscle Relaxation: https://tinyurl.com/yc3cvhsz A Breathing Technique to Help You Relax: https://tinyurl.com/mryh6c72 Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap https://tinyurl.com/p23n2kn7

18m

Mar 27

Take a break from ruminating with Lama Rod Owens as he leads you in a meditation to cultivate a sky-like mind.  HOW TO DO THIS PRACTICE: __ GET COMFORTABLE: Sit or lie down in a relaxed, balanced position. SETTLE INTO YOUR BODY: Notice how your body feels and allow yourself to settle. OBSERVE YOUR THOUGHTS: Watch thoughts and emotions rise and fall without judgment. VISUALIZE THE SKY: Imagine your mind as a vast sky and your thoughts as passing clouds. DETACH FROM THOUGHTS: Say to yourself, RETURN TO THE PRESENT: Shift your attention back to your body and the support beneath you. __ TODAY’S HAPPINESS BREAK HOST: LAMA ROD OWENS is a Buddhist teacher, author and activist passionate about creating engaging and inclusive healing spaces.    Learn more about Lama Rod Owens: https://tinyurl.com/yaubmy7vhttps://www.lamarod.com/ Follow Lama Rod Owens on Instagram: @lamarodofficial  https://www.instagram.com/lamarodofficial/ Follow Lama Rod Owens on Facebook: @lamarod  https://www.facebook.com/lamarod/ Follow Lama Rod Owens on Twitter: @LamaRod1 https://x.com/i/flow/login?redirect_after_login=%2FLamaRod1 RELATED HAPPINESS BREAK EPISODES: How To Ground Yourself in Nature: https://tinyurl.com/25ftdxpm Pause to Look at the Sky: https://tinyurl.com/4jttkbw3 A Mindful Breath Meditation: https://tinyurl.com/mr9d22kr RELATED SCIENCE OF HAPPINESS EPISODES: How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6 How To Find Calm Through Walking: https://tinyurl.com/ycervtah Breathe Away Anxiety: https://tinyurl.com/3u7vsrr5 Follow us on Instagram: @ScienceOfHappinessPod https://www.instagram.com/scienceofhappinesspod/ We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.  Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: https://tinyurl.com/2p9h5aap https://tinyurl.com/2p9h5aap https://tinyurl.com/3u8k2j8h

7m

Mar 20

An art-form powerful enough to prescribe — from ancient traditions to modern neuroscience, we uncover how music, including lullabies, function as a form of medicine. Summary: Music has a unique ability to calm, heal, and bring people together, and lullabies are one of the earliest ways we experience this connection. In this episode, we explore how music affects the brain, reduces stress, and strengthens bonds between caregivers and children. Through science and personal stories, we reflect on the deep emotional power of lullabies and their role in both everyday life and moments of challenge. From ancient traditions to modern research, we uncover why lullabies remain a universal source of comfort. TODAY’S GUESTS:  ALEXIS CARIELLO is a social worker who was prescribed music to help manage her perinatal anxiety.  DR. DANIEL LEVITIN is a neuroscientist, musician, and bestselling author of the books, https://www.amazon.com/Music-Medicine-Harness-Therapeutic-Power-ebook/dp/B0D2KXL5J7 and https://wwnorton.com/books/i-heard-there-was-a-secret-chord. Follow Dr. Levitin on IG: HTTPS://WWW.INSTAGRAM.COM/DANIELLEVITINOFFICIAL https://www.instagram.com/daniellevitinofficial BRINGING LULLABIES INTO EVERYDAY LIFE You don’t need to be a professional musician to bring the healing power of music into your caregiving routine. Here are some simple ways to incorporate lullabies into your daily life: __ SING, EVEN IF IT’S JUST FOR YOU: Whether you hum a tune while rocking a child to sleep or sing in the shower, music can help regulate emotions and ease stress. CREATE A CAREGIVING PLAYLIST: Curate a selection of calming songs that bring comfort and connection. WRITE YOUR OWN LULLABY: Personalizing a song can be a deeply meaningful way to express love and support. SHARE THE EXPERIENCE: Singing together can strengthen bonds, whether with a child, a partner, or a classroom of students. __ https://vanleerfoundation.org/ https://earlychildhoodmatters.online/ Music has the power to uplift, soothe, and connect. What lullabies, songs, or musical rituals bring you comfort? We’d love to hear from you! Email us at happinesspod@berkeley.edu or message us  on Instagram @SCIENCEOFHAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/#. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap HTTPS://TINYURL.COM/49SVZN4V https://tinyurl.com/49svzn4v

24m

Mar 13

HOW TO DO THIS PRACTICE: __ FIND A COMFORTABLE SPACE: Choose a place where you feel comfortable moving and making noise. You can do this practice standing or seated, whatever feels best for you. START WITH A BASIC CLAP: Clap your hands together lightly, palm to palm. Keep the pressure soft so it doesn’t hurt. Try a few claps, following a steady rhythm. ADD CHEST PERCUSSION: After each clap, tap your sternum lightly with your right hand, then with your left hand. Repeat this rhythm several times. INCORPORATE LEG TAPS: Extend the pattern by adding taps on your thighs. REPEAT THE FULL PATTERN: Put it all together in a continuous loop— clap, chest (right, left), legs (right, left). Maintain the rhythm and repeat without pauses. __ TODAY’S HAPPINESS BREAK HOST: KEITH TERRY is a percussionist and body musician who uses a variety of surfaces to create interesting rhythms. Learn more about Keith Terry: https://tinyurl.com/5av66v5f Watch Keith Terry in action: HTTPS://TINYURL.COM/299VUW4A https://tinyurl.com/299vuw4a RELATED HAPPINESS BREAK EPISODES: A Humming Technique to Calm Your Nerves: HTTPS://TINYURL.COM/MR42RZAD https://tinyurl.com/mr42rzad The Healing Power of Your Own Touch: HTTPS://TINYURL.COM/Y4ZE59H8 https://tinyurl.com/y4ze59h8 How to Relax Your Body Through a Standing Meditation: HTTPS://TINYURL.COM/2FV4C9H8 https://tinyurl.com/2fv4c9h8 RELATED SCIENCE OF HAPPINESS EPISODES: Why Dancing Is The Best Medicine: HTTPS://TINYURL.COM/Y66HXXY9 https://tinyurl.com/y66hxxy9 The Science of Humming: HTTPS://TINYURL.COM/4ESYY6ND https://tinyurl.com/4esyy6nd How Music Can Bridge Cultures: HTTPS://TINYURL.COM/5AR3C8YY https://tinyurl.com/5ar3c8yy Follow us on Instagram: @SCIENCEOFHAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/ We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap Help us share Happiness Break! Leave a 5-star review and share this link: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap HTTPS://TINYURL.COM/275TNA6H https://tinyurl.com/275tna6h

7m

Mar 06

In a world that emphasizes romantic relationships, we explore the science of friendships in humans and our primate relatives—how we make them and how they not only influence health and happiness, but our survival.  Episode Summary: Romantic love gets plenty of attention, but what about the friendships that sustain us through life’s ups and downs? In this episode, we explore the science and significance of deep friendships, how they contribute to our mental and emotional health, and why they deserve just as much care as romantic relationships. We also discuss practical ways to strengthen friendships and rethink how we define meaningful connections. This is part of our series THE SCIENCE OF LOVE https://greatergood.berkeley.edu/podcasts/series/the_science_of_love, supported by THE JOHN TEMPLETON FOUNDATION https://www.templeton.org/. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: TINYURL.COM/7DAYLOVECHALLENGE http://tinyurl.com/7daylovechallenge TODAY’S GUESTS: DR. MARISA G FRANCO is a psychologist and professor at The University of Maryland and author of the book “PLATONIC: HOW THE SCIENCE OF ATTACHMENT CAN HELP YOU MAKE – AND KEEP – FRIENDS https://drmarisagfranco.com/platonic-the-book/.” Learn more about Dr. Marisa G Franco here: HTTPS://DRMARISAGFRANCO.COM/ https://drmarisagfranco.com/ Follow Marisa on Instagram: @DRMARISAGFRANCO https://tinyurl.com/2zwxp8sh DR. LAUREN BRENT is an evolutionary biologist and professor at the University of Exeter. She studies the ecological and evolutionary basis of social relationships and networks. Learn more about Lauren Brent here: HTTP://WWW.LAURENBRENT.COM/ http://www.laurenbrent.com/ RELATED THE SCIENCE OF HAPPINESS EPISODES:   36 Questions to Spark Love and Connection: HTTPS://TINYURL.COM/KTCPZ78U https://tinyurl.com/ktcpz78u How 7 Days Can Transform Your Relationship: HTTPS://TINYURL.COM/BDH2EZHR https://tinyurl.com/bdh2ezhr Why We Need Friends With Shared Interests: HTTPS://TINYURL.COM/BP8MSACJ https://tinyurl.com/bp8msacj RELATED HAPPINESS BREAKS: A Meditation on Love and Interconnectedness: HTTPS://TINYURL.COM/YE6BAXV3 https://tinyurl.com/ye6baxv3 A Guided Meditation on Embodied Love: HTTPS://TINYURL.COM/3DMPFAM6 https://tinyurl.com/3dmpfam6 Visualizing Your Best Self in Relationships: HTTPS://TINYURL.COM/4797Z2VF https://tinyurl.com/4797z2vf Tell us about your experience building lasting friendships. Email us at happinesspod@berkeley.edu or follow on Instagram @HAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/#. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap

21m

Feb 27

Experience the physical sensations of love through this guided meditation that nurtures connection, relaxation, and emotional awareness. How To Do This Practice:  __ __ This episode is part of our series THE SCIENCE OF LOVE https://greatergood.berkeley.edu/podcasts/series/the_science_of_love, supported by a grant from THE JOHN TEMPLETON FOUNDATION https://www.templeton.org/ on spreading love through the media. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: TINYURL.COM/7DAYLOVECHALLENGE http://tinyurl.com/7daylovechallenge TODAY’S HAPPINESS BREAK HOST: Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. RELATED HAPPINESS BREAK EPISODES: A Meditation on Original Love: HTTPS://TINYURL.COM/5U298CV4 https://tinyurl.com/5u298cv4 Loving Kindness Meditation: HTTPS://TINYURL.COM/2KR4FJZ5 https://tinyurl.com/2kr4fjz5 A Meditation for Burnout: HTTPS://TINYURL.COM/485Y3B4Y https://tinyurl.com/485y3b4y RELATED SCIENCE OF HAPPINESS EPISODES: 36 Questions to Spark Love and Connection: HTTPS://TINYURL.COM/KTCPZ78U https://tinyurl.com/ktcpz78u How 7 Days Can Transform Your Relationship: HTTPS://TINYURL.COM/BDH2EZHR https://tinyurl.com/bdh2ezhr How to Use Your Body to Relax Your Mind: HTTPS://TINYURL.COM/YCKYFT6T https://tinyurl.com/yckyft6t How To Tune Out The Noise: HTTPS://TINYURL.COM/4HHEKJUH https://tinyurl.com/4hhekjuh How To Breathe Away Anxiety: HTTPS://TINYURL.COM/MSMXTYES https://tinyurl.com/msmxtyes Follow us on Instagram: @SCIENCEOFHAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/ We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap Help us share ! Leave a 5-star review and share this link: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap HTTPS://TINYURL.COM/3DMPFAM6 https://tinyurl.com/3dmpfam6

7m

Feb 20

. Can a simple set of 36 questions build love and intimacy? We explore the science behind how the questions we ask and the way we listen shape our closest relationships. EPISODE SUMMARY:  In this episode of , we break down the science behind a practice designed to deepen connection—whether in romantic relationships or friendships. We’re joined by Amber and Ben Wallin, the hilarious and heartfelt couple who’ve shared their marriage and parenting journey with millions on TikTok. They put these 36 questions to the test. Later, we’ll dive into the power of listening and how it shapes our relationships with Yale psychologist Jieni Zhou. This is part of our series THE SCIENCE OF LOVE https://greatergood.berkeley.edu/podcasts/series/the_science_of_love, supported by THE JOHN TEMPLETON FOUNDATION https://www.templeton.org/. Sign up for The Science of Happiness podcast's 7-Day Love Challenge to receive these science-backed practices delivered directly to your inbox: TINYURL.COM/7DAYLOVECHALLENGE http://tinyurl.com/7daylovechallenge TODAY’S GUESTS: AMBER WALLIN is an LA-based comedian, host, and storyteller with over a million followers on TikTok and Instagram. She creates family, relationship and comedy content with her husband Ben Wallin. Follow Amber on Instagram: @BURR_IAM https://www.instagram.com/burr_iam/?hl=en Follow Amber on TikTok: @BURR_IAM https://www.tiktok.com/@burr_iam?lang=en BEN WALLIN is a writer, content creator and social media personality who creates family, relationship and comedy content with his wife Amber Wallin.  Follow Ben on Instagram: @BEYNFLUENCER https://www.instagram.com/beynfluencer/?hl=en Follow Ben on TikTok: @BENJAMINWALLIN5 https://www.tiktok.com/@benjaminwallin5 JIENI ZHOU is a Post-doctoral associate at Yale University and an expert in how positive experiences in romantic relationships impact our well-being. Learn more about Jieni here: HTTPS://TINYURL.COM/MR3NKF2S https://tinyurl.com/mr3nkf2s RELATED THE SCIENCE OF HAPPINESS EPISODES:   How 7 Days Can Transform Your Relationship: HTTPS://TINYURL.COM/BDH2EZHR https://tinyurl.com/bdh2ezhr Why We Need Friends With Shared Interests: HTTPS://TINYURL.COM/BP8MSACJ https://tinyurl.com/bp8msacj Who’s Always There For You: HTTPS://TINYURL.COM/YT3EJJ6W https://tinyurl.com/yt3ejj6w Related Happiness Breaks: Meditation on Original Love: HTTPS://TINYURL.COM/YE6BAXV3 https://tinyurl.com/ye6baxv3 Loving Kindness Meditation: HTTPS://TINYURL.COM/2KR4FJZ5 https://tinyurl.com/2kr4fjz5 Visualizing Your Best Self in Relationships: HTTPS://TINYURL.COM/4797Z2VF https://tinyurl.com/4797z2vf Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/#. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap HTTPS://TINYURL.COM/KTCPZ78U https://tinyurl.com/ktcpz78u

23m

Feb 13

Cultivate a sense of original love — a universal connection that nurtures joy, safety, and belonging — with meditation teacher Henry Shukman. HOW TO DO THIS PRACTICE: __ __ TODAY’S HAPPINESS BREAK GUIDE: Henry Shukman, is a poet, mindfulness teacher, and author of Original Love: The Four Inns on the Path of Awakening.  Learn more about Shukman’s work: HTTPS://HENRYSHUKMAN.COM/ABOUT https://henryshukman.com/about Order his book, Original Love: The Four Inns on the Path of Awakening: HTTPS://TINYURL.COM/MWV5CUXR https://tinyurl.com/mwv5cuxr This is part of our series THE SCIENCE OF LOVE https://greatergood.berkeley.edu/podcasts/series/the_science_of_love, supported by THE JOHN TEMPLETON FOUNDATION https://www.templeton.org/. RELATED HAPPINESS BREAK EPISODES: Loving Kindness Meditation: HTTPS://TINYURL.COM/2KR4FJZ5 https://tinyurl.com/2kr4fjz5 How To Ground Yourself in Nature: HTTPS://TINYURL.COM/25FTDXPM https://tinyurl.com/25ftdxpm Our Deep Interconnectedness: HTTPS://TINYURL.COM/JTHXKPJD https://tinyurl.com/jthxkpjd RELATED SCIENCE OF HAPPINESS EPISODES: How Water Heals: HTTPS://TINYURL.COM/UTUHRNH3 https://tinyurl.com/utuhrnh3 How To Show Up For Yourself: HTTPS://TINYURL.COM/56KTB9XC https://tinyurl.com/56ktb9xc How Holding Yourself Can Reduce Stress: HTTPS://TINYURL.COM/2HVHKWE6 https://tinyurl.com/2hvhkwe6 Follow us on Instagram: @SCIENCEOFHAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/ We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap Help us share ! Leave a 5-star review and share this link: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap TRANSCRIPTION: HTTPS://TINYURL.COM/YE6BAXV3 https://tinyurl.com/ye6baxv3

8m

Feb 06

From daily check-ins to meaningful compliments and planned dates nights, we explore a 7-day love challenge to help couples strengthen their relationships.  Summary: Developed by renowned psychologists Julie and John Gottman. Based on decades of research, this week-long practice offers simple, actionable steps to deepen connection and nurture relationships. From meaningful check-ins and heartfelt compliments to the importance of touch, we uncover how small, intentional actions can create lasting bonds. Whether you're looking to reignite romance or strengthen your partnership, the 7-day love challenge provides practical tools to bring more love and connection into your life. SIGN UP FOR THE SCIENCE OF HAPPINESS PODCAST'S 7-DAY LOVE CHALLENGE https://greatergood.berkeley.edu/7daylovechallenge to receive these science-backed practices delivered directly to your inbox at GREATERGOOD.BERKELEY.EDU/7DAYLOVECHALLENGE https://greatergood.berkeley.edu/7daylovechallenge This is part of our series THE SCIENCE OF LOVE https://greatergood.berkeley.edu/podcasts/series/the_science_of_love. More about the 7-day love challenge: __ __ Check out their book, The Love Prescription, Seven Days to More Intimacy, Connection, and Joy:  HTTPS://TINYURL.COM/34NT5VV9 https://tinyurl.com/34nt5vv9 This episode is supported by The John Templeton Foundation. Related The Science of Happiness episodes:   Who’s Always There For You?: HTTPS://TINYURL.COM/YT3EJJ6W https://tinyurl.com/yt3ejj6w When It’s Hard to Connect, Try Being Curious: HTTPS://TINYURL.COM/BDE6WYU7 https://tinyurl.com/bde6wyu7 Are Your Remembering The Good Times: HTTPS://TINYURL.COM/483BKK2H https://tinyurl.com/483bkk2h Related Happiness Breaks: Loving Kindness Meditation: HTTPS://TINYURL.COM/2KR4FJZ5 https://tinyurl.com/2kr4fjz5 A Meditation on How to Be Your Best Self: HTTPS://TINYURL.COM/3B38PW2F https://tinyurl.com/3b38pw2f Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap TRANSCRIPTION TO COME.

25m

Jan 30

Cultivate more joy in your life with this practice led by meditation teacher and author Spring Washam. HOW TO DO THIS PRACTICE: __ In your mind, say to them, Or, __ TODAY’S HAPPINESS BREAK GUIDE: , isa meditation teacher based in Oakland, California. She is also the author of the book, THE SPIRIT OF HARRIET TUBMAN: AWAKENING FROM THE UNDERGROUND https://www.amazon.com/Spirit-Harriet-Tubman-Awakening-Underground/dp/1401963226.Learn more about Spring and her new book: https://www.springwasham.com/ Follow Spring on Instagram:https://www.instagram.com/springwasham/ Check out Spring’s YouTube channel: HTTPS://TINYURL.COM/22NJYD29 https://tinyurl.com/22njyd29 RELATED HAPPINESS BREAK EPISODES: __ Tap into the Joy That Surrounds You: HTTPS://TINYURL.COM/2PB8YE9X https://tinyurl.com/2pb8ye9x Wishing Others’ Well, With Anushka Fernandopulle: HTTPS://TINYURL.COM/JRKEWJS8 https://tinyurl.com/jrkewjs8 __ RELATED SCIENCE OF HAPPINESS EPISODES: __ Where to Look for Joy: HTTPS://TINYURL.COM/5N7THRH4 https://tinyurl.com/5n7thrh4 Are You Remembering the Good Times: HTTPS://TINYURL.COM/483BKK2H https://tinyurl.com/483bkk2h Why We Should Seek Beauty: HTTPS://TINYURL.COM/YN7RY59J https://tinyurl.com/yn7ry59j __ Follow us on Instagram: @ScienceOfHappinessPod We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap Help us share ! Leave a 5-star review and share this link: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap HTTPS://TINYURL.COM/A6SHDSAE https://tinyurl.com/a6shdsae

10m

Jan 23

We explore how embracing awe can uplift caregivers, providing tools to nurture themselves while nurturing others. This week on , we explore how moments of awe can transform caregiving. By incorporating awe through music, nature, and shared experiences, Noam Osband and Devora Keller found ways to refresh themselves and foster connection within their two young children. Their stories illuminate the impact of awe on parenting and caretaking, and the importance of intentionally cultivating wonder to enhance caregiving and strengthen bonds. https://vanleerfoundation.org/ https://earlychildhoodmatters.online/ Related The Science of Happiness episodes:  The Science of Awe (3 episode series): HTTPS://TINYURL.COM/3JZ8RNEV https://tinyurl.com/3jz8rnev Are You Following Your Inner Compass: HTTPS://TINYURL.COM/Y2BH8VVJ https://tinyurl.com/y2bh8vvj The Healing Effects of Experiencing Wildlife: HTTPS://TINYURL.COM/BDE5AV4Z https://tinyurl.com/bde5av4z The Value of Variety and Novelty: HTTPS://TINYURL.COM/3RM58M3E https://tinyurl.com/3rm58m3e Related Happiness Breaks: A Walking Meditation: HTTPS://TINYURL.COM/MWBSEN7A https://tinyurl.com/mwbsen7a A Meditation on Becoming a Gift to Life: HTTPS://TINYURL.COM/3ET7RZ4P https://tinyurl.com/3et7rz4p Today’s Guests:  NOAM OSBAND is a radio producer and anthropologist whose work explores themes of culture, identity, and human connection. DEVORA KELLER is a physician with a decade of experience building and leading transitional care programs in the safety net. She is board certified in internal medicine and addiction medicine. Tell us about your experiences and struggles with compassionate listening. Email us at happinesspod@berkeley.edu or follow on Instagram @SCIENCEOFHAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/#. Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap Transcript: Coming soon.

23m

Jan 16

A meditation to cultivate a sense of awe by focusing on new beginnings -- whether it’s a budding plant, a new friendship, or a recent moment of wonder. HOW TO DO THIS PRACTICE: __ __ Today’s Happiness Break Host: Dacher Keltner is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap Help us share ! Leave a 5-star review and share this link: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap TRANSCRIPT: HTTPS://TINYURL.COM/3PDP8NKY https://tinyurl.com/3pdp8nky

6m

Jan 09

Dance, one of humanity's oldest art forms, traces its roots back over 10,000 years. Its rhythmic movements are known to release endorphins, strengthen connections, and even increase our pain tolerance. SUMMARY: This week on , we explore how dancing connects us, enhances well-being, and fosters community. Lori Arnett, a NASA engineer, shares how a month-long dance practice brought her closer to her daughters and colleagues, offering moments of calm and joy. She reflected on how dancing parallels her work at NASA, where teamwork enables extraordinary achievements.  Dr. Bronwyn Tarr, an expert on the science of dance, also reveals how synchronized movement not only enhances mood and reduces stress but also raises our pain threshold by triggering the release of endorphins. GUESTS: Lori Arnett, Associate Director for Digital Transformation for the Aerosciences Evaluation and Test Capabilities (AETC) within the Aeronautics Research Mission Directorate (ARMD) at NASA Learn More About Lori Arnett: https://tinyurl.com/2bbhr7ht Bronwyn Tarr, Research at The Social Body Lab within the Centre for the Study of Social Cohesion at the University of Oxford Learn More About Bronwyn Tarr: https://tinyurl.com/mxvm5mr8 Related Science of Happiness Episodes: The Science of Happiness and Music: https://tinyurl.com/4f9axvca  A three-episode series exploring how music helps to boost our mood, make us feel connected to others, and bridge divides. How Music Evokes Awe: https://tinyurl.com/3uuef5ke Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap Email us at happinesspod@berkeley.edu or follow on Instagram @HAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/#. TRANSCRIPT LINK TO COME.

20m

Jan 02

Feeling burned out? Join Dr. Kristen Neff as she guides us through a calming practice to bring kindness and support to ourselves during tough times. HOW TO DO THIS PRACTICE: __ Acknowledge your struggle: Offer yourself kindness. Imagine a compassionate voice saying: __ Today’s Happiness Break Guide: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'MINDFUL SELF-COMPASSION FOR BURNOUT, https://self-compassion.org/mindful-self-compassion-for-burnout/' which offers tools to help individuals heal and recharge from burnout. MORE HAPPINESS BREAKS LIKE THIS ONE: The Healing Power of Your Own Touch: HTTPS://TINYURL.COM/Y4ZE59H8 https://tinyurl.com/y4ze59h8 Take a Break With Our Loving-Kindness Meditation: HTTPS://TINYURL.COM/2KR4FJZ5 https://tinyurl.com/2kr4fjz5 We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap Help us share ! Leave a 5-star review and share this link: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap TRANSCRIPTION:HTTPS://TINYURL.COM/485Y3B4Y https://tinyurl.com/485y3b4y

10m

Dec 26, 2024

Compassionate dialogue isn’t just about talking and listening—it's a meaningful way to bridge divides, cultivate belonging, and reimagine education as a space for connection. SUMMARY: In this episode of , we explore the  role of compassion in education and connecting across differences. We explore the bravery it takes to have tough conversations, how to create spaces where everyone feels they belong, and the profound impact of addressing marginalization in the classroom. Plus, we uncover practical ways to turn these classroom lessons into meaningful, real-world connections and community building. . TODAY’S GUESTS: JACKIE JUSTICE, M.A.E.T., is an English and humanities professor at Mid Michigan College, where she teaches courses in writing, literature, culture, and compassion studies.  READ JUSTICE’S ARTICLE ABOUT HOW LEARNING TO BRIDGE DIFFERENCES CAN HELP STUDENTS SUCCEED: HTTPS://TINYURL.COM/MW7R845H https://tinyurl.com/mw7r845h  LEARN ABOUT OUR BRIDGING DIFFERENCES ONLINE COURSE AT GGSC: HTTPS://TINYURL.COM/2WK5H72Z https://tinyurl.com/2wk5h72z JAMIL ZAKI is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab.  Follow Zaki on Linkedin: HTTPS://WWW.LINKEDIN.COM/IN/JAMIL-ZAKI-B0B4A9192 https://www.linkedin.com/in/jamil-zaki-b0b4a9192 Follow Zaki on X: HTTPS://X.COM/ZAKIJAM https://x.com/zakijam Read Zaki’s Book : HTTPS://TINYURL.COM/MRXTZHMW https://tinyurl.com/mrxtzhmw  MORE EPISODES LIKE THIS ONE: How to Talk to People You Disagree With: HTTPS://TINYURL.COM/4CPM8M3A https://tinyurl.com/4cpm8m3a When It’s Hard to Connect, Try Being Curious: HTTPS://TINYURL.COM/BDE6WYU7 https://tinyurl.com/bde6wyu7 Why Compassion Requires Vulnerability: HTTPS://TINYURL.COM/YXW4UHPF https://tinyurl.com/yxw4uhpf MORE HAPPINESS BREAKS LIKE THIS ONE: Take a Break With Our Loving-Kindness Meditation: HTTPS://TINYURL.COM/2KR4FJZ5 https://tinyurl.com/2kr4fjz5 Radical Acceptance, with Tara Brach: HTTPS://TINYURL.COM/YCEC7JWT https://tinyurl.com/ycec7jwt TELL US ABOUT YOUR EXPERIENCES AND STRUGGLES WITH COMPASSIONATE LISTENING. EMAIL US AT HAPPINESSPOD@BERKELEY.EDU OR FOLLOW ON INSTAGRAM @HAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/#. HELP US SHARE THE SCIENCE OF HAPPINESS! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap HTTPS://TINYURL.COM/3X7W2S5S https://tinyurl.com/3x7w2s5s

19m

Dec 19, 2024

HOW TO DO THIS PRACTICE: __ __ *** https://crowdfund.berkeley.edu/amb/podcast TODAY’S HAPPINESS BREAK HOST: the host of 10% Happier, a podcast about mindfulness and other practices and thoughts that can support our well-being. Check out Dan’s podcast, 10% Happier:   https://tinyurl.com/yaubmy7vHTTPS://TINYURL.COM/48CXCBJM https://tinyurl.com/48cxcbjm Order his most recent book, Meditation for Fidgety Skeptics: A 10% Happier How-to Book: HTTPS://TINYURL.COM/44CMJUVD https://tinyurl.com/44cmjuvd Follow Dan on Twitter: HTTPS://TWITTER.COM/DANBHARRIS https://twitter.com/danbharris Follow 10% Happier on Twitter: HTTPS://TWITTER.COM/10PERCENT https://twitter.com/10percent Follow Dan on Instagram: HTTPS://WWW.INSTAGRAM.COM/DANHARRIS/ https://www.instagram.com/danharris/ Follow 10% Happier on Instagram: HTTPS://WWW.INSTAGRAM.COM/TENPERCENTHAPPIER/ https://www.instagram.com/tenpercenthappier/ Follow Dan on Linkedin: HTTPS://WWW.LINKEDIN.COM/IN/DAN-HARRIS-91BA5716B/ https://www.linkedin.com/in/dan-harris-91ba5716b/ Follow 10% Happier on Linkedin: HTTPS://WWW.LINKEDIN.COM/COMPANY/TENPERCENT/ https://www.linkedin.com/company/tenpercent/ IF YOU ENJOYED THIS HAPPINESS BREAK, YOU MAY ALSO LIKE: Moving Through Space, With Dacher Keltner - HTTPS://TINYURL.COM/5N8DJ5V6 https://tinyurl.com/5n8dj5v6 CHECK OUT THESE EPISODES OF THE SCIENCE OF HAPPINESS ABOUT WALKING AND MIND-BODY AWARENESS. How To Do Good For The Environment (And Yourself) (Walking, With Diana Gameros) - HTTPS://TINYURL.COM/3ZFHHPUS https://tinyurl.com/3zfhhpus How To Focus Under Pressure (Mindful Body Scan, With Amy Schneider) - HTTPS://TINYURL.COM/5FKDRE2V https://tinyurl.com/5fkdre2v WE LOVE HEARING FROM YOU! TELL US ABOUT YOUR EXPERIENCES WITH MINDFUL WALKING. EMAIL US AT HAPPINESSPOD@BERKELEY.EDU OR USE THE HASHTAG #HAPPINESSPOD. FIND US ON SPOTIFY: HTTPS://TINYURL.COM/6S39RZUS https://tinyurl.com/6s39rzus HELP US SHARE HAPPINESS BREAK! Rate us and copy and share this link: HTTPS://TINYURL.COM/6S39RZUS https://tinyurl.com/6s39rzus TRANSCRIPT: HTTPS://TINYURL.COM/MWBSEN7A  https://tinyurl.com/mwbsen7a

8m

Dec 12, 2024

Mindful walking isn’t just a stroll—it’s a science-backed way to reduce, improve concentration, and soak in the beauty of your surroundings at the same time. Meditation has proven benefits, but the style that works best depends on a person's habits and preferences. In this episode of we explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring. Then, Dr. Paul Kelly from the University of Edinburgh dives into the science, explaining how walking meditation can reduce stress, sharpen focus, and improve overall well-being. PRACTICE: __ __ WALKING MEDITATION: HTTPS://TINYURL.COM/29DNMNDP https://tinyurl.com/29dnmndp TODAY’S GUESTS: DAN HARRIS is a previous TV anchor and war reporter. He is a NYT best selling author with his book 10% Happier, and  hosts a podcast by the same name. He’s one of the country’s best known proponents of meditation and he’s made walking a regular practice for years to manage stress and anxiety.  __ Listen to The 10% Happier Podcast: HTTPS://HAPPIERAPP.COM/PODCAST https://pod.link/sleep-with-me Follow Dan on Instagram: HTTPS://WWW.INSTAGRAM.COM/DANHARRIS https://www.instagram.com/danharris/?hl=en Follow Drew on Twitter: HTTPS://X.COM/DANBHARRIS https://x.com/danbharris?lang=en __ DR. PAUL KELLY is a professor from the University of Edinburgh studying mindfulness. His studies focus on how meditation can reduce stress, sharpen focus, and improve overall well-being.  __ Learn more about Dr. Kelly: HTTPS://TINYURL.COM/ZV7X9XXH https://tinyurl.com/zv7x9xxh __ MORE EPISODES LIKE THIS ONE: The Healing Effects of Experiencing Wildlife: HTTPS://TINYURL.COM/YH238EKP https://tinyurl.com/yh238ekp How To Unwind Doing Mindful Yard Work: HTTPS://TINYURL.COM/4P7DRUSK https://tinyurl.com/4p7drusk How to Use Your Body to Relax Your Mind: HTTPS://TINYURL.COM/YCKYFT6T https://tinyurl.com/yckyft6t HAPPINESS BREAK LIKE THIS ONE Walk Your Way to Calm, with Dacher: HTTPS://TINYURL.COM/MP5CPTAN https://tinyurl.com/mp5cptan Experience Nature Wherever You Are, with Dacher: HTTPS://TINYURL.COM/MRUTUDEH https://tinyurl.com/mrutudeh Find Calm When You Can’t Clear Your Mind, With Lama Rod Owens: HTTPS://TINYURL.COM/4CE353NU https://tinyurl.com/4ce353nu TELL US ABOUT YOUR EXPERIENCES AND STRUGGLES WITH ACHIEVING MINDFULNESS. EMAIL US AT HAPPINESSPOD@BERKELEY.EDU OR FOLLOW ON INSTAGRAM @HAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/#. HELP US SHARE THE SCIENCE OF HAPPINESS! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap

16m

Dec 05, 2024

PSYCHOLOGIST DACHER KELTNER GUIDES YOU THROUGH A PRACTICE TO HELP YOU SEE THE GOOD THINGS IN YOUR LIFE THAT YOU MIGHT OTHERWISE OVERLOOK. HOW TO DO THIS PRACTICE: 1. Sit or lay down somewhere comfortable. You may close your eyes if you wish, and take a slow, deep breath in to ground into the present moment. Then, scan your body from head to toe, noticing how you’re feeling in this moment. Let worries and plans clear from your mind. 2. Start by thinking about all the things that make your life comfortable: Clean water on tap, light at the flip of a switch, a roof over your head to protect you from the weather, warmth, and comfort when it gets windy, rainy, or cold. 3. Let your mind wander to all the millions of people who have worked hard to make your life more comfortable: Those who plant and harvest the food you eat, who bring it to markets, people who ensure the water we drink is clean, delivery drivers, teachers, all the people who create art and music and books and films and all the things that can bring us so much meaning, and so on. 4. Think about the acquaintances who bring richness to your life, like a colleague, neighbor, or someone you often see at the gym or a coffee shop. 5. Take a moment to think about what you’re really grateful for today, right now. 6. Notice how you’re feeling now, compared to when you started, and then start to bring movement back to your body, wiggling fingers and toes, maybe slowly standing up. 7. If you have the time, spend a few minutes journaling about what you thought about. TODAY’S HAPPINESS BREAK HOST: is the host of https://podcasts.apple.com/us/podcast/the-science-of-happiness/id1340505607 podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley. This practice was created by , who’s the director of THE CENTER FOR INTEGRATIVE HEALTH AND WELLNESS https://wexnermedical.osu.edu/integrative-health at the Ohio State University. Learn more about some of her work here: HTTPS://MIND-BODYHEALTH.OSU.EDU/ https://mind-bodyhealth.osu.edu/ MORE RESOURCES FROM THE GREATER GOOD SCIENCE CENTER: Try GGSC’s online Gratitude Journal, Thnx4: HTTPS://TINYURL.COM/2S4E4BX6 https://tinyurl.com/2s4e4bx6 Take our Gratitude Quiz: HTTPS://TINYURL.COM/YHBZ6CWV https://tinyurl.com/yhbz6cwv Four Great Gratitude Strategies: HTTPS://TINYURL.COM/2MUYFF64 https://tinyurl.com/2muyff64 Is Gratitude Good for You?: HTTPS://TINYURL.COM/YCKNM2RU https://tinyurl.com/ycknm2ru Three Surprising Ways Gratitude Works at Work: HTTPS://TINYURL.COM/YC2C8Y4N https://tinyurl.com/yc2c8y4n WE LOVE HEARING FROM YOU! TELL US ABOUT YOUR EXPERIENCE WITH PRACTICING GRATITUDE. EMAIL US AT HAPPINESSPOD@BERKELEY.EDU OR USE THE HASHTAG #HAPPINESSPOD. FIND US ON APPLE PODCASTS: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap HELP US SHARE HAPPINESS BREAK! Leave us a 5-star review and copy and share this link: HTTPS://TINYURL.COM/2P9H5AAP https://tinyurl.com/2p9h5aap TRANSCRIPT: HTTPS://TINYURL.COM/R6PKW2XX  https://tinyurl.com/r6pkw2xx

9m

Nov 28, 2024

One way to feel more thankful for things is to imagine life without them. We explore a practice shown to help you see the bright side, even when you feel down. We know gratitude is good for us, but what if we’re struggling to feel it? This week’s guest, author and podcast producer Stephanie Foo, finds herself missing her close-knit “chosen family” in California since moving to New York. Foo tries a practice called mental subtraction, where she imagines her life without New York.  Later, gratitude researcher Ernst Bohlmeijer  shares how gratitude practices can reshape our emotions and possibly our whole outlook, and how the Mental Subtraction of Positive Events practice can be antidote to taking things for granted. PRACTICE: __ __ FIND THE FULL MENTAL SUBTRACTION OF POSITIVE EVENTS PRACTICE AT OUR GREATER GOOD IN ACTION WEBSITE: HTTPS://GGIA.BERKELEY.EDU/PRACTICE/MENTAL_SUBTRACTION_POSITIVE_EVENTS https://ggia.berkeley.edu/practice/mental_subtraction_positive_events TODAY’S GUESTS: is a radio producer and author of the book . Learn more about Stephanie and her book: https://www.stephaniefoo.me/ Follow Stephanie on Twitter: https://twitter.com/imontheradio Follow Stephanie on Instagram: https://www.instagram.com/foofoofoo/ Follow Stephanie on Facebook:HTTPS://TINYURL.COM/YX6PWDNF https://tinyurl.com/yx6pwdnf is a psychology professor who studies gratitude at the University of Twente in The Netherlands.Learn more about Ernst and his work: HTTPS://TINYURL.COM/2P92P6VN https://tinyurl.com/2p92p6vn SCIENCE OF HAPPINESS EPISODES LIKE THIS ONE: __ Four Great Gratitude Strategies: HTTPS://TINYURL.COM/2P9BUVKD https://tinyurl.com/2p9buvkd Tips for Keeping a Gratitude Journal: HTTPS://TINYURL.COM/3JDBE52U https://tinyurl.com/3jdbe52u Five Science-Backed Strategies for More Happiness: HTTPS://TINYURL.COM/BD4USSJT https://tinyurl.com/bd4ussjt __ Transcript: HTTPS://TINYURL.COM/4R84778R https://tinyurl.com/4r84778r

16m

Nov 21, 2024

Indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.  HOW TO DO THIS PRACTICE: Last week we explored the scientifically backed healing qualities of water, focusing on how connecting with water through sound, sight, and touch can support our well being. This week, indigenous scholar Dr. Yuria Celidwen guides us in a reflection on our interconnection with water, encouraging us to see it as more than just a vital resource, but as kin.   __ __ TODAY’S HAPPINESS BREAK HOST: DR. YURIA CELIDWEN is an indigenous scholar of contemplative studies, and author of the new book, FLOURISHING KIN: INDIGENOUS FOUNDATIONS FOR COLLECTIVE WELL-BEING https://www.soundstrue.com/products/flourishing-kin?srsltid=AfmBOoqkuMiNsQ4S0g-V-juqEJLCyY6WWHcpTmqZGb4SFwryAGnDxJa9. Read more on Yuria: HTTPS://WWW.YURIACELIDWEN.COM/#ABOUT https://www.yuriacelidwen.com/#about Follow Yuria on Linkedin: HTTPS://WWW.LINKEDIN.COM/IN/YURIACELIDWEN/ https://www.linkedin.com/in/yuriacelidwen/ Read Yuria’s work on kin relationality: HTTPS://WWW.FRONTIERSIN.ORG/JOURNALS/PSYCHOLOGY/ARTICLES/10.3389/FPSYG.2023.994508/FULL https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.994508/full IF YOU ENJOYED THIS HAPPINESS BREAK, YOU MIGHT ALSO LIKE: __ __ CHECK OUT THESE EPISODES OF THE SCIENCE OF HAPPINESS: __  THE HEALING EFFECTS OF EXPERIENCING WILDLIFE https://tinyurl.com/49pkk6eu  HOW TO DO GOOD FOR THE ENVIRONMENT (AND YOURSELF) https://tinyurl.com/5b26zwkx  HOW TO USE YOUR BODY TO RELAX YOUR MIND (THE SCIENCE OF HAPPINESS) https://greatergood.berkeley.edu/podcasts/item/progressive_muscle_relaxation_Nelufar_Hedayat __ We’d love to hear how this practice goes for you! Let us know how you connect with water in your life. EMAIL US at happinesspod@berkeley.edu  FIND US ON SPOTIFY: HTTPS://TINYURL.COM/6S39RZUS https://tinyurl.com/6s39rzus HELP US SHARE HAPPINESS BREAK! Rate us and copy and share this link: HTTPS://TINYURL.COM/6S39RZUS https://tinyurl.com/6s39rzus Transcript:

7m

Nov 14, 2024

Discover how connecting with water through all five senses can support  well-being as our guest experiences the calming and refreshing effects of natural waters.

25m

Nov 07, 2024

A guided drawing meditation to help you break out of stale thought patterns and maybe even enter a state of flow. No talent required. HOW TO DO THIS PRACTICE: __ __ Today’s Happiness Break host: Chris Murchison is a meditation teacher, artist and speaker. He currently works as an independent advisor for organizations interested in improving their work cultures. Check out Chris’s GGSC profile: HTTPS://TINYURL.COM/32HTUT6N https://tinyurl.com/32htut6n Learn more about Chris’s art and other work: HTTPS://CHRISMURCHISON.COM/ABOUT https://chrismurchison.com/about Follow Chris on Instagram: HTTPS://TINYURL.COM/4AUXK3UR https://tinyurl.com/4auxk3ur Transcript: TINYURL.COM/4CMUCASC https://tinyurl.com/4cmucasc

7m

Oct 31, 2024

We explore Día de los Muertos as a ritual that nurtures community, imbues loss with meaning, and helps us process grief while also connecting through shared joy. Summary: We investigate how Día de los Muertos, or Day of the Dead,  rituals strengthen family ties and cultural identity, and learn about its evolution from a 3,000 year old practice to a global celebration. We look at key elements like the ofrenda and explore how commercialization—like Mattel’s Day of the Dead Barbie—raises questions about balancing tradition with modern influences. Guest: Michelle Telléz is an Associate Professor in Mexican-American studies at Arizona State University. Learn more about Michelle: HTTPS://TINYURL.COM/2PH3CAN7 https://tinyurl.com/2ph3can7 Guest: Mathew Sandoval, a.ka. "Dr. Muerte," an artist and Associate Professor at Arizona State University. He is a leading expert on Día de los Muertos. Learn more about Mathew: MATHEWSANDOVAL.COM http://mathewsandoval.com/ Transcript coming soon.

26m

Oct 24, 2024

Discover Humming Bee Breath (Bhramari Pranayama), a soothing breathing technique that uses gentle humming to promote relaxation and mental calm. It’s important to take a moment to pause and take a long, slow exhale as we navigate life. IN OUR PODCAST SERIES, "BREATHE AWAY ANXIETY, https://greatergood.berkeley.edu/podcasts/series/breathe_away_anxiety_the_science_of_happiness_podcast" we explore ancient breathing techniques alongside cutting-edge research that reveals the powerful effects of slow, controlled breathing on our mental and physical well-being. We also share Happiness Break meditations to guide you through these science-backed methods, helping you reduce anxiety and cultivate calm in your everyday life. Summary: Priyanka Gupta guides us through Bhrmari Pranayama, also known as Humming Bee Breath. Regular practice of this calming technique has been shown to improve sleep, reduce anxiety, and support cardiovascular health. TRANSCRIPT: https://tinyurl.com/549v3w62 Time: 15 minutes, or as long as it feels right. How To Do This Practice: __ __ Guest: Priyanka Gupta is a yoga and meditation instructor. Learn more about Priyanka: https://www.yogawithpriyanka.ca https://www.youtube.com/yogawithpriyanka HTTPS://WWW.INSTAGRAM.COM/YOGAWITHPRIYANKA https://www.instagram.com/yogawithpriyanka HTTPS://LINKTR.EE/YOGAWITHPRIYANKA https://linktr.ee/yogawithpriyanka Related Science of Happiness episodes: The Science of Humming (Bhramari Pranayama): https://tinyurl.com/549v3w62 How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t How To Tune Out The Noise: HTTPS://TINYURL.COM/4HHEKJUH https://tinyurl.com/4hhekjuh  Related Happiness Break episodes: A Breathing Technique To Help You Relax (Cyclic Sighing): https://tinyurl.com/3dtwyk44 A Mindful Breath Meditation, With Dacher Keltner: HTTPS://TINYURL.COM/MR9D22KR https://tinyurl.com/mr9d22kr

4m

Oct 17, 2024

Did you know humming can soothe your nervous system? Join us as marathon runner and activist Cal Calamia tries Bhramari Pranayama, a yogic humming breath technique, and we explore the research behind its stress-relieving power. SUMMARY: Cal Calamia, the first nonbinary winner of the San Francisco Marathon, explores Bhramari Pranayama, an ancient yogic breathing technique that uses humming to promote relaxation. Dr. Gunjan Trivedi later explains how this "humming bee breath" enhances heart rate variability and why it’s key to managing stress. Part of our ongoing series, Breathe Away Anxiety: HTTPS://TINYURL.COM/4JYVKJ4T https://tinyurl.com/4jyvkj4t TIME: 15 minutes, or as long as it feels right. HOW TO DO THIS PRACTICE: __ __ GUEST: Cal Calamia is an activist, teacher, poet, and the first nonbinary winner of the San Francisco marathon. Learn more about Cal: HTTPS://TINYURL.COM/25FT296X https://tinyurl.com/25ft296x GUEST: Dr. Gunjan Trivedi is the cofounder of Society for Energy & Emotions at Wellness Space in Ahmedabad, India. Learn more about Dr. Trivedi and Wellness Space: HTTPS://TINYURL.COM/R53X6X3X https://tinyurl.com/r53x6x3x Read Dr. Trivedi's study about Bhramari Pranayama: HTTPS://TINYURL.COM/2XNJK6AH https://tinyurl.com/2xnjk6ah RELATED SCIENCE OF HAPPINESS EPISODES: How Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/4jyvkj4t How To Tune Out The Noise: HTTPS://TINYURL.COM/4HHEKJUH https://tinyurl.com/4hhekjuh  RELATED HAPPINESS BREAK EPISODES: Happiness Break: A Breathing Technique To Help You Relax (Cyclic Sighing): HTTPS://TINYURL.COM/3DTWYK44 https://tinyurl.com/2xnjk6ah A Mindful Breath Meditation, With Dacher Keltner: HTTPS://TINYURL.COM/MR9D22KR https://tinyurl.com/mr9d22kr TRANSCRIPT: Coming soon.

22m

Oct 10, 2024

Dr. David Spiegel guides you through cyclic sighing, a breathwork practice that helps reduce stress and anxiety.  Summary: Dr. David Spiegel guides you through a simple yet powerful breathwork practice that can help reduce stress, anxiety, and boost overall well-being. Backed by Stanford research, this simple technique uses slow, controlled exhales to calm the nervous system and improve overall well-being. Transcript: HTTPS://TINYURL.COM/3DTWYK44 https://tinyurl.com/3dtwyk44 Time: 5 minutes __ PREPARE: Find a comfortable seated or standing position in a quiet environment. Relax your shoulders and jaw.  FIRST INHALE: Inhale slowly and deeply through your nose. Start with your abdomen, allowing it to expand (diaphragmatic breathing) as you fill your lungs about halfway. Hold this breath briefly.  SECOND INHALE: Continue inhaling through your nose, now expanding your chest to completely fill your lungs. Hold this combined breath (abdomen and chest filled) for a moment.  EXHALE: Exhale slowly and completely through your mouth. Make sure the exhale is gentle and lasts about twice as long as the combined inhales.  REPEAT THE CYCLE: Repeat the inhale sequence for a total of 3 cycles (or as desired): Start with a diaphragmatic inhale through your nose, expanding your abdomen. Follow with a chest expansion inhale through your nose to fill your lungs completely. Hold briefly after each combined inhale. Exhale slowly and completely through your mouth, ensuring it's twice as long as the inhales.  REFLECT AND RELAX: After completing the cycles, take a moment to observe how your body feels. Notice any sensations of relaxation, reduced tension, or a calmer state of mind. __ Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app REVERI https://www.reveri.com/.   Read Dr. Spiegel’s cyclic sighing study here: HTTPS://TINYURL.COM/MRXBKYR2 https://tinyurl.com/mrxbkyr2 Related Science of Happiness episodes: Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5 How To Tune Out The Noise: HTTPS://TINYURL.COM/4HHEKJUH https://tinyurl.com/4hhekjuh  Related Happiness Break episodes: A Mindful Breath Meditation, With Dacher Keltner: HTTPS://TINYURL.COM/MR9D22KR https://tinyurl.com/mr9d22kr Follow us on Instagram: @SCIENCEOFHAPPINESSPOD https://www.instagram.com/scienceofhappinesspod/#

8m

Oct 03, 2024

We explore cyclic sighing, a simple breathing technique that can help lift your mood and lower anxiety by supporting your parasympathetic nervous system. Summary: Cyclic sighing is a breathing exercise that involves inhaling through your nose, filling your lungs, and then slowly exhaling through your mouth. The idea is to inhale briefly but deeply, and then exhale for longer. Research suggests that the slow exhale is what's most relaxing, and can trigger a self-soothing response in the parasympathetic nervous system.  Time: 5 minutes __ __ Guest: Sarah Gerhardt is a pro-surfer chemistry professor based out of Santa Cruz, California Guest: Dr. David Spiegel is Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He is also the co-founder of the clinically backed self-hypnosis app REVERI https://www.reveri.com/.   Read Dr. Spiegel’s cyclic sighing study here: HTTPS://TINYURL.COM/MRXBKYR2 https://tinyurl.com/mrxbkyr2 RELATED SCIENCE OF HAPPINESS EPISODES: How To Tune Out The Noise: HTTPS://TINYURL.COM/4HHEKJUH https://tinyurl.com/4hhekjuh  Related Happiness Break episodes: A Mindful Breath Meditation, With Dacher Keltner: HTTPS://TINYURL.COM/MR9D22KR https://tinyurl.com/mr9d22kr TRANSCRIPT TO COME.

24m

Sep 26, 2024

Dr. Kristin Neff guides us in a self-compassionate touch exercise, and shares the many research-backed reasons to cultivate kindness towards oneself. Transcript: https://tinyurl.com/5xt3mz3h Summary: Dr. Kristin Neff guides us through various practices of self-compassionate touch, such as placing hands over the heart or cradling the face, to provide comfort and support. Research shows that self-compassion can improve mental and physical well-being and activates the parasympathetic nervous system, reducing stress.  GUEST: Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'MINDFUL SELF-COMPASSION FOR BURNOUT, https://self-compassion.org/mindful-self-compassion-for-burnout/' which offers tools to help individuals heal and recharge from burnout. How To Do This Self-Compassionate Touch Practice:   Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly. Duration: 20 seconds, practiced daily or as often as you can. Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these practices while thinking kind words to yourself, as though you were comforting a dear friend in distress. 1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.   2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.   3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.   4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.   5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming. RELATED SCIENCE OF HAPPINESS EPISODES: __ __ RELATED HAPPINESS BREAK MEDIATIONS: __ __

10m

Sep 19, 2024

We explore the science behind how self-compassionate touch can help us feel better about ourselves. Link to transcript: https://tinyurl.com/4nm5827f Summary:  Brittany Luce, host of NPR's "It's Been A Minute," shares her experience with self-compassionate touch. She did it for 20 seconds, almost daily. to quiet her inner critic and foster self-compassion, especially during moments of stress or self-judgment.  Researcher Eli Susman also shares the fascinating science behind this practice, and how despite being short and sweet —it may still be an effective way to cultivate self compassion -- especially if you find ways to make it a habit. HOW TO DO THIS SELF-COMPASSIONATE TOUCH PRACTICE: Take a moment to try these different touches and see which feels most supportive to you. Whenever you feel stressed or upset, or just need some extra support, use this compassionate touch to remind yourself that you’re here for you. Research shows the practice works best when practiced regularly. Duration: 20 seconds, practiced daily or as often as you can. Find a comfortable space. Sit or stand somewhere you feel relaxed and at ease. Try out these micro practices while thinking kind words to yourself, as though you were comforting a dear friend in distress. 1. Touch Your Heart: Place both hands gently over the center of your chest, one on top of the other. Apply just enough pressure to feel connected, but not uncomfortable. Focus on the warmth of your touch.   2. Feel Your Strength: If it feels right, make a gentle fist with your left hand, symbolizing strength, and place it over your heart. Rest your right hand on top of the fist to combine the feeling of strength and love.   3. Cradle Your Face: Gently cup each of your cheeks with your hands, holding your face as you would a loved one in distress. Let the touch be soft and caring.   4. Support Your Core: Place both hands over your solar plexus, just below your ribcage, and imagine you're holding and supporting your core. This can be particularly comforting if you're feeling fear or deep emotions.   5. Give Yourself a Hug: Cross your arms, resting each hand on the opposite shoulder. Gently squeeze yourself, adjusting the pressure to feel comforting but not overwhelming. GUEST: Brittany Luse is an award-winning journalist, cultural critic. and host of the NPR podcast “It's Been a Minute.” Learn more about Luse: https://tinyurl.com/3bjt6v7m Follow Luse on Instagram: https://www.instagram.com/bmluse Listen to the NPR podcast "It's Been A Minute": https://tinyurl.com/3uek8ey8 Guest: Eli Susman is a researcher and Ph.D. Candidate in Psychology at UC Berkeley Read Eli Susman's study on self-compassionate touch: https://tinyurl.com/2uh783z8 RELATED SCIENCE OF HAPPINESS EPISODES: __ __ RELATED HAPPINESS BREAK MEDIATIONS: __ __ TRANSCRIPT COMING SOON.

21m

Sep 12, 2024